Why walking?

Walking is known to be one of the best forms of activity – it’s free, accessible and available to all. Making walking part of your everyday life is key to leading a healthy life.

You could:

• Go for walk with friends and family or join a group and meet new people;
• Walk the dog more often;
• Park further away from the shops and walk the extra distance.

Just 30 minutes of brisk walking five days a week is all you need to help set you on your way to achieving a healthier lifestyle. The 30 minutes can even be split up into smaller chunks, with 3 x 10 minute sessions or 2 x 15 minute sessions – which can be just as effective.

Gently does it:

If you can only walk for a few minutes, then it’s a start. Try not to over do it. If you begin gradually you are more likely to increase the amount that you are doing and to keep at it. The more times you do it the further you will be able to walk. If you are unfit, then try going for a walk every other day to start with.

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What is a ‘brisk’ walk?

Brisk walking is what you’re aiming for. It is at this intensity where health benefits will be gained. So how do you know if you are walking briskly?

You should be at a pace that makes you feel warmer, makes you breathe slightly faster than normal and you experience a warm glowing feeling.

If you can walk and…

… sing You should work harder

… talk That’s just right! Keep going

… gasp Slow down, get your breath back

A brisk walk for one person might not be brisk for another. It will depend on your gender, age and fitness level. The table below gives you a guide to the amount of time it should take you to do a mile.